FREE WOD FRIDAY: 01/10/20

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FREE WORKOUT FRIDAY:01/10/20

“The oak fought the wind and was broken, the willow bent when it must and survived.” -Robert Jordan

STRENGTH/HYPERTROPHY: Back
Hammer Strength isolated rows (neutral/low set-up) /Hammer *Strength modified isolated rows (pronated-mid set-up) – 6×10/6×10 (1:2:1:1)
*Hammer Strength modified isolated rows (pronated-high set_up) – 4×15 (1:2:1:1)
*Modified machine lat pulls – 4×15 (1:2:4:1)
Machine lat pulls – 4×15 (1:2:1:1)

CARDIO: Metabolic Conditioning

Round one: 5 rounds for time
Box jumps x15
Sit-ups x30

Round two: 10 rounds for time
Burpees x10
Renegade rows x20

Round three: 10 rounds for time
Air squats x20
Push ups x10

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